Looking for a cheap, simple way to eat healthier? Add lentils to your list. These tiny legumes are packed with big benefits — and they’re easy to work into your favorite meals.

“Not only are lentils a great source of plant-based protein, they’re also loaded with fiber, iron, and other important nutrients,” says Ulysses Wu, MD, with Hartford HealthCare.

Here’s why you should always have a bag of lentils on hand.

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1. They’re full of fiber.

Foods that are high in fiber lead to satiety – meaning they keep you full longer. And that same fiber can also support your digestive system and lower your cholesterol.

“Just one cup of lentils contains more than half of your daily recommended fiber intake,” Dr. Wu notes. “This can help with digestion, heart health, and stabilize your blood sugar.”

That means fewer cravings and steadier energy throughout the day.

2. They’re a great source of plant-based protein.

If you’re trying to cut back on meat, lentils might be the key to your success. Just a half-cup of cooked lentils has 12 grams of protein.

“They contain essential amino acids, which your body needs to build and repair tissue,” Dr. Wu says.

Toss them into salads, soups or rice bowls for an easy protein boost.

> Related: Is Plant-Based Protein as Good as Meat for Building Muscle? 

3. They help fight fatigue with iron.

If your energy has been running low, lentils may help. They’re a great source of iron, a mineral your body needs to produce red blood cells.

“Iron is essential for red blood cell production,” says Dr. Wu. “Without enough, you’re at risk for anemia, which can leave you feeling tired and sluggish.”

Pair lentils with a vitamin C-rich food, like tomatoes or bell peppers, to help your body absorb the iron more effectively.

> Related: 12 Surprising Symptoms of Low Iron

4. They’re loaded with folate.

Whether you’re pregnant or just want to support healthy cell function, folate is a key nutrient — and lentils deliver.

“Folate is especially important during pregnancy, but it also helps with DNA synthesis and cell division for everyone,” says Dr. Wu.

That makes them a smart choice for long-term health.

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How to enjoy more lentils.

And the best part about lentils? They are affordable, simple to cook and easy to integrate into almost any meal. Depending on the type of lentil you use, it can offer a nutty, sweet, peppery or earthy flavor.

Here’s how to do it:

  • Add them to soups and stews for extra texture and protein.
  • Toss cooked lentils into salads or grain bowls.
  • Use them in veggie burgers or meatless tacos.
  • Swap them in for pasta under your favorite sauce.
  • Air fry them for a textured snack, or add them to your favorite dish for an extra crunch.

“Lentils are such a simple food, that’s relatively low in fat and calories and offers so many benefits,” says Dr. Wu. “They deserve a spot in everyone’s kitchen.”